Standing Cable Row with Bar

A standing horizontal row with a bar: it works back thickness with the core stabilising your posture.

• Compound
• Cable
• Beginner

How to do it

• A solid stance, a slight hip hinge
• Pull the bar to your abdomen
• Squeeze your shoulder blades and control the return

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Swinging your trunk to pull
• Shrugging your shoulders

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Seated Cable Row
• Barbell Row